Friday

Friday

DAILY ANNOUNCEMENTS

You have until Friday at midnight to order your CF OPEN baseball tees! We have men’s and women’s cuts! We will have a few extras but they will disappear quickly on a first come first serve basis!

https://crossfit-annihilation.myshopify.com/products/open-shirt-1

CROSSFIT

With a partner:

“Clusters= Squat Clean+ Thruster”

20@ 135/95

20@155/105

20@185/125

20@205/135

20@225/155

Followed by:

Back Squat 20 Reps Heavy

Not a 20 rep max. Just pick a challenging weight slightly heavier than your last set of clusters.

Ex: finish clusters @225… rack bar, add 30lbs to 255, and knock out 20 reps!

SUPERFIT

For time:

40 Russian KBSwings (mod/heavy)

30 HSPU

20 Burpees

30 Russian Swings

20 HSPU

15 Burpees

20 Russian Swings

15 HSPU

10 Burpees

Finisher: Accumulate as much time as possible in 5:00 in :30 plank :30 wall-sit!

QUICKFIT

Warm Up:

6 min EMOM

1: 25 plate hops+3 no push up burpees

2: 10 plate g2oh + 3 no jump burpees

 “WOD”

For time:

40 Russian KBSwings (mod/heavy)

20 Burpees

30 Russian Swings

15 Burpees

20 Russian Swings

10 Burpees

Finisher: Accumulate as much time as possible in 5:00 in :30 plank :30 wall-sit!

LONGEVITY PROGRAM

Drinking water:  This is big league. HUGE.  Some topics are very debatable like fluoride toothpaste and if grains are good/bad for you etc…. this one is non-negotiable. Tap water in Texas is nasty. It’s terrible for you. Do not drink tap water. Metals, chlorine,toxins, PVC, & the wide assortment of “junk” in our tap water can cause depression, hormone imbalances , fertility issues, kidney and liver issues, and the list goes on about as long as you decide to research the topic.  It’s not good.

What do you do?

When I am financially capable I’m going to get a full house water filter! One that restructures the water as well… but until then, I’ll make sure the fridge has a new filter REGULARLY, and I’ll keep using my Zero water filter!

BUT WAIT!  If all you drink is filtered water you will be missing out on precious minerals and electrolytes that the filter took out! (Filters out the good and the bad)!  So you need to replace the minerals with Trace mineral drops or other elemental electrolytes. These are all very affordable. $25 of trace minerals lasts around 3 months. Magnesium powder is great for sleep before bed as well, so it’s a double win!

If you have questions on filters, electrolyte balance, trace minerals, or water then let’s talk!

2018-02-15T19:33:30+00:00